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Calciumcontentofcommonfoods

Below is a list of the calcium content of different foods. Serving sizes are based on average portions, and calcium content is approximate*.

CALCIUM RICH

Milk

Food

Serving Size

Calcium (mg)

Milk, semi-skimmed

200 ml

240

Milk, skimmed

200 ml

244

Milk, whole

200 ml

236

Milkshake

300 ml

360

Sheep milk

200 ml

380

Coco milk

200 ml

54

Soy drink (non-enriched)

200 ml

26

Soy drink, calcium-enriched*

200 ml

240

Rice drink

200 ml

22

Oat milk

200 ml

16

Almond milk

200 ml

90

Yoghurt

Food

Serving Size

Calcium (mg)

Yoghurt, flavoured

150 g

197

Yoghurt, with fruit pieces

150 g

169

Yoghurt, natural

150 g

207

Cheese

Food

Serving Size

Calcium (mg)

Hard cheese
e.g. Cheddar, Parmesan, Emmental, Gruyere

30 g

240

Fresh cheese
e.g. cottage cheese, ricotta, mascarpone

200 g

138

Soft cheese
e.g. Camembert, Brie

60 g

240

Feta

60 g

270

Mozzarella

60 g

242

Cream cheese

portion, 30 g

180

Cream, desserts

Food

Serving Size

Calcium (mg)

Cream, double, whipped

30 ml

21

Cream full

30 ml

21

Custard made with milk, vanilla

120 g

111

Ice cream, vanilla

100 g

124

Pudding, vanilla

120 g

120

Rice pudding

200 g

210

Pancake

80 g

62

Cheese Cake

200 g

130

Waffle

80 g

47

Meat, fish and eggs

Food

Serving Size

Calcium (mg)

Egg

50 g

27

Red meat

120 g

7

Chicken

120 g

17

Fish
e.g. Cod, Trout, Herring, Whitebait

120 g

20

Tuna, canned

120 g

34

Sardines in oil, canned

60 g

240

Smoked salmon

60 g

9

Shrimp

150 g

45

Beans & lentils

Food

Serving Size

Calcium (mg)

Lentils

80 g raw/ 200 g cooked

40

Chick peas

80 g raw/ 200 g cooked

99

White beans

80 g raw/ 200 g cooked

132

Red beans

80 g raw/ 200 g cooked

93

Green/French beans

90 g cooked

50

Starchy foods

Food

Serving Size

Calcium (mg)

Pasta (cooked)

180 g

26

Rice, white (boiled)

180 g

4

Potatoes (boiled)

240 g

14

White bread

slice, 40 g

6

Wholemeal bread

slice, 40 g

12

Muesli (cereals)

50 g

21

Naan

60 g

48

Fruits

Food

Serving Size

Calcium (mg)

Orange

150 g

60

Apple

120 g

6

Banana

150 g

12

Apricot

3 pieces, 120 g

19

Currant (dried goosberry)

120 g

72

Figs, dried

60 g

96

Raisins (dried grapes)

40 g

31

Vegetables

Food

Serving Size

Calcium (mg)

Lettuce

50 g

19

Kale, Collard greens

50 g (raw)

32

Bok Choy/Pak Choi

50 g (raw)

20

Broccoli

120 g (raw)

112

Gombo/Okra

120 g (raw)

77

Cress

120 g (raw)

188

Rhubarb

120 g (raw)

103

Carrots

120 g (raw)

36

Tomatoes

120 g (raw)

11

Nuts & seeds

Food

Serving Size

Calcium (mg)

Almonds

30 g

75

Walnuts

30 g

28

Hazlenuts

30 g

56

Brazil Nuts

30 g

28

Sesame seeds

15 g

22

Tahini Paste

30 g

42

Processed foods

Food

Serving Size

Calcium (mg)

Quiche (cheese, eggs)

200 g

212

Omelette with cheese

120 g

235

Pasta with cheese

330 g

445

Pizza

300 g

378

Lasagna

300 g

228

Cheeseburger

200 g

183

Others

Food

Serving Size

Calcium (mg)

Tofu

120 g

126

Seaweeds

100 g

70

Wakame

100 g

150

*Please note that the calcium content given for the foods listed is approximate. This is because calcium content varies depending on the method of production, recipe, or brand. Some of the foods listed may be available as calcium-enriched products in some countries (e.g. soy, non-dairy drinks, cereals, breads).